Ingredients
- Fit & Fabulous Fried Chicken
You save: 142 calories, 16 g fat, 5 g saturated fat, 715 mg sodium
Ingredients
2 bone-in chicken breasts (approximately 8-10 ounces each)
1 cup low-fat buttermilk
olive oil spray
1/2 teaspoon onion powder
1/4 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon black pepper
Pinch cayenne pepper
1/2 cup whole wheat Panko (Japanese breadcrumbs)
Remove the skin and all visible fat from the chicken breasts. Transfer them to a re-sealable plastic container that is slightly larger than the breasts. Pour the buttermilk over the breasts, then turn them, to coat them. Marinate them in the buttermilk at least 6 hours or overnight, rotating them once or twice.
In a small bowl, mix the onion powder, paprika, salt, black pepper and cayenne. Add the panko to a medium, shallow bowl.
Remove one chicken breast from the buttermilk and let any excess buttermilk drip off. Sprinkle both sides of the breast evenly with half of the seasoning mixture. Then transfer it to the bowl of panko and cover it completely with the crumbs. .
Each (1 chicken breast) serving has: 238 calories, 36 g protein, 16 g carbohydrates, 3 g fat, less than 1 g saturated fat, 80 mg cholesterol, 2 g fiber, 435 mg sodium
Traditional Fried Chicken Breast has: 380 calories, 40 g protein, 11 g carbohydrates, 19 g fat, 6 g saturated fat, 145 mg cholesterol, 0 g fiber, 1150 mg sodium
Devin Says:
The breasts can be breaded up to a day in advance. Store them in an airtight plastic container then bake them just before serving for that home-style taste and freshness.
Most butchers are happy to accommodate any special requests from customers; when you buy your chicken breasts, ask the butcher to remove the skin and cut the breasts to size, if needed. That way, you won't have the mess or trouble of cutting through the bones yourself.
Description
Reduced Fat Fried Chicken
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